Is red meat useful or not? This is a question that is increasingly difficult to answer. Although red meat contains many vitamins, minerals and nutrients essential for health, there is a growing body of evidence linking red meat to chronic health conditions. Recent research has found a link between red meat and type 2 diabetes, which begs the question: how big is the risk and what can be done to reduce that risk?
Red meat is associated with a host of chronic health problems. But in 2024, several studies linked red meat to type 2 diabetes. An analysis published in The Lancet Diabetes & Endocrinology in August 2024 looked at the link between red meat consumption and type 2 diabetes worldwide. The study found that those who reported eating red meat every week had a 62% higher risk of developing type 2 diabetes. The researchers cannot conclude that red meat consumption is a direct cause of type 2 diabetes as the study was observational.
Each additional serving of unprocessed red meat was associated with a 24% increased risk of type 2 diabetes, while each additional serving of processed red meat was associated with a 46% higher risk.
One serving of nuts and legumes was associated with a 30% lower risk of type 2 diabetes. Replacing meat with one serving of dairy was associated with a 22% lower risk.
However, the study did not account for some other important data, including family history, insulin resistance, and waist circumference.
Simply put, what we know as red meat is mammalian muscle. Examples are veal, beef, lamb, pork, mutton and goat. Canning, smoking, salting and the addition of chemicals to preserve the meat make it processed. Examples are sausages, bacon, cured meats, hot dogs and sausages such as pepperoni.
Reducing red meat consumption and opting for other protein alternatives, such as poultry, lentils, peas, beans and tofu, may help reduce the overall risk of developing type 2 diabetes, according to the study results. I BGNES
